As well as being high in antioxidants and vitamins, fruit is a good source of fiber, making it an excellent method for natural constipation relief. Dietary fiber comes in two forms, soluble and insoluble.
All dietary fiber comes from plant sources i.e. the vegetables and fruit we eat. As its name suggests, soluble fiber breaks down in water and forms a gel. This is great if you want to feel full, such as on a diet as it stays longer in the stomach, lowers insulin sensitivity, and appears to lower cholesterol. Insoluble fiber passes through the digestive system without being broken down. It draws water from the intestines and accelerates movement through the gut. This is the key to eating fiber-rich food for those in need of constipation relief.
There are several fruits that are particularly high in insoluble fiber, so those are the ones to eat if you are suffering from constipation.
Berries, particularly raspberries, are high in insoluble dietary fiber. One cup contains eight grams of fiber, which is one third of your daily fiber requirements. As well as boosting your fiber intake, berries are high in antioxidants, vitamin C and iron. As well as providing constipation relief, berries help protect against inflammation, diabetes, cancer and other degenerative diseases.
Pears are a natural laxative, due to their high concentration of insoluble fiber. One pear provides five grams of fiber in one tasty portion.
A medium apple has 4.4 grams of fiber, which is a substantial amount compared with other foods. However, most of the fiber is in the skin and core, so don’t peel apples before you eat them.
Peaches are a good standby for fiber. Each peach has 2.2 grams. If you don’t have any fresh fruit, you can always open a tin of canned peaches (in natural juice, not syrup!) and enjoy a couple of servings to aid your constipation relief.
One cup of grapes has less than one gram of fiber, but it is mostly insoluble fiber which makes grapes a valuable source of natural fiber.
By adding more fruit to your diet you will be adding more insoluble fiber, which is the key to providing constipation relief the natural way.